How many calories are in a chopped steak?

November 23, 2025 •

3 min read

On average, a 4-ounce pan-broiled chopped steak patty made from 85/15 ground beef contains approximately 197 calories. However, the total number of calories in a chopped steak can vary significantly depending on the beef's lean-to-fat ratio, serving size, and added ingredients like gravy, cheese, or sauces.

Quick Summary

The caloric content of a chopped steak is influenced by the ground beef's lean-to-fat ratio and preparation method. Home-cooked patties often differ from restaurant versions, especially when served with rich gravy and sides. Portion size is a primary factor affecting the total calorie count.

Key Points

Calories Vary Widely: A chopped steak's caloric content can range from under 200 to over 600 calories per serving depending on ingredients and portion size.
Ground Beef Ratio is Key: The lean-to-fat ratio of the ground beef is the primary factor, with leaner cuts (90/10) having fewer calories than fattier ones (80/20).
Gravy Adds Significant Calories: The addition of rich, creamy gravy can add hundreds of calories, especially in restaurant versions.
Recipe Customization Matters: For a healthier option, choose leaner meat, use less oil for cooking, and opt for a lighter gravy or omit it entirely.
Excellent Source of Protein: Regardless of calorie count, chopped steak is a fantastic source of protein, iron, and B vitamins.
Portion Control is Important: Be mindful of serving size, as some restaurant portions can be double the size of a standard home-cooked patty.

Chopped steak, often confused with Salisbury steak, is essentially a seasoned ground beef patty that can be prepared in various ways. The ultimate calorie count is far from static; it's a dynamic figure that shifts based on several key factors. To accurately understand the nutrition of your meal, you must look beyond the base patty and consider all components.

The Ground Beef Ratio: The Most Important Variable

The fat content of the ground beef is the single largest determinant of the total calories in a chopped steak. Beef is typically labeled with a lean-to-fat ratio, such as 80/20, 85/15, or 90/10. As the fat content decreases, so do the calories and saturated fat, while the protein content slightly increases.

80/20 Ground Beef: At 80% lean and 20% fat, this beef is rich in flavor and moisture. A 3-ounce cooked patty can contain around 204 calories.
85/15 Ground Beef: A good balance of flavor and leanness, this ratio is a popular choice. A 3-ounce cooked patty is typically around 197 calories.
90/10 Ground Beef: For a leaner option, a 3-ounce cooked patty from 90/10 ground beef has approximately 184 calories.
93/7 Ground Beef: This is the leanest option commonly available, with a 3-ounce cooked patty having about 140-160 calories.

The Impact of Preparation and Added Ingredients

While the beef ratio is crucial, the method of cooking and additional ingredients can dramatically alter the final caloric value. A simple pan-broiled patty is far different from one drenched in a rich gravy.

Common Ingredients That Increase Calories

Binding Agents: Many chopped steak recipes include binders like egg and breadcrumbs, which add carbohydrates and calories.
Rich Gravy: Gravy made with flour, beef broth, and heavy cream can add a substantial amount of calories and fat to the dish. Restaurant-style chopped steak dinners with gravy can exceed 600 calories or more.
Sautéed Toppings: Onions and mushrooms sautéed in butter or oil add flavor but also contribute to the overall fat and calorie content.
Sauces: Ingredients like Worcestershire sauce or ketchup, used for seasoning the patty, contain minimal calories but can add up in larger quantities.

Comparison of Chopped Steak Caloric Content

To illustrate the calorie variation, here is a comparison of different chopped steak preparations based on a 4-ounce cooked patty (unless otherwise noted):


Preparation Method & Ingredients	Estimated Calories (per 4 oz)	Key Calorie Sources
Simple Pan-Broiled (85/15)	~263	Lean beef, minimal fat added
Homemade with Gravy	~426	Ground beef (often 80/20 or leaner), flour, butter, cream
Restaurant-Style (8 oz)	520+	Large portion size, rich gravy, high-fat ground beef
Lean Turkey or Bison	~170-200	Very lean ground meat, less fat than beef

How to Make a Healthier Chopped Steak

For those looking to enjoy this classic comfort food with fewer calories, several modifications can be made:

Choose Leaner Meat: Opt for ground sirloin (90/10) or, for an even leaner option, use ground turkey or bison.
Adjust the Binders: While eggs and breadcrumbs add moisture, you can reduce or eliminate them. Experiment with alternatives like oat flour or finely grated vegetables to bind the patty.
Lighten the Gravy: Instead of a heavy cream-based gravy, create a lighter sauce using a cornstarch slurry to thicken beef broth. Omit butter and use minimal oil for sautéing.
Boost Flavor Naturally: Use fresh herbs like thyme and rosemary, along with plenty of mushrooms and onions, to build flavor without adding excessive fat and calories.
Control Portion Size: A standard 4-ounce patty is a reasonable serving. Many restaurants serve larger patties (8 oz or more), significantly increasing the calorie load.

Nutritional Breakdown of a Typical Chopped Steak

Beyond calories, chopped steak provides a wealth of other nutrients. A standard serving is an excellent source of protein and essential micronutrients. For example, a 3-ounce cooked 85/15 ground beef patty contains approximately 21 grams of protein, significant amounts of iron and zinc, and a generous supply of Vitamin B12. Protein is vital for muscle repair and satiety, while minerals like iron and zinc are crucial for energy metabolism and immune function.

Conclusion: A Flexible and Customizable Meal

Ultimately, the calorie count of a chopped steak is not a fixed number but a customizable element of your meal. By making conscious choices about the cut of beef, the preparation method, and the ingredients you include, you can tailor this satisfying meal to fit your specific dietary needs. Whether you prefer a lean, simple patty or a rich, smothered comfort dish, understanding the nutritional factors at play allows for informed and delicious decisions.

Frequently Asked Questions

Chopped steak and Salisbury steak are very similar and often used interchangeably. Salisbury steak, however, is a specific dish made from ground beef, binders like breadcrumbs, and seasonings, and is almost always served with a thick brown gravy. Chopped steak is a more general term for a ground beef patty that can be served with or without gravy.

The calories in a restaurant chopped steak vary dramatically based on the size and preparation. An 8-ounce restaurant portion can contain anywhere from 520 to over 640 calories, especially if it includes a rich gravy and is made from fattier ground beef.

Yes, you can significantly lower the calories by using leaner ground beef, such as 93/7, and opting for a lighter cooking method like pan-broiling. You can also make a lighter gravy with a beef broth base and cornstarch, rather than using heavy cream and flour.

Yes, gravy can add a substantial amount of calories. Traditional gravy is made with fat drippings, flour, and sometimes cream, which can increase the overall calorie count by hundreds depending on the amount used and the ingredients.

Cooking method influences the fat content. Pan-broiling, where fat is drained, is healthier than frying in oil. The leaner the meat and the less oil used, the fewer calories the final dish will have. Using a cast-iron skillet for searing is a popular, low-fat cooking method.

To keep the meal healthy, serve chopped steak with steamed green beans, a fresh salad, or roasted vegetables. Mashed potatoes are a common accompaniment, but a lower-calorie alternative is mashed cauliflower.

Yes, ground turkey can be an excellent, lower-calorie substitute for ground beef. Lean ground turkey contains fewer calories and less saturated fat than fattier ground beef. Just be sure to add seasonings and binders carefully to ensure the patty remains moist and flavorful.